Strength : Overhead lungees 5 sets (5 mts)

Each set perform 10 bent over rows each arm 

WOD Intervals 4min on/4min off x 3

• 30mts OH Lungees 22.5/15kg
• 37/30 cal row 
• 15mts OH Lungees 22.5/15kg
• Max Strict Ring Dips or challenging Dips any kind 

Basics : 

Intervals 4min on/4min off x 3

• 30mts Walking Lungees with our without weight (Front rack)
• 24/18 cal row 
• 15mts Walking Lungees 
• Max Dips